Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings

One-Legged Deadlifts are excellent for shifting the focus to the hips, glutes and thighs of the working leg. You can make them even more challenging by lifting the leg as you lower the torso, which will require balance as well as core strength. Take your time with this move - you'll probably find one side is shakier than the other, so start with a light weight and practice your form before going heavier.

1. Stand on the left leg with the right foot slightly back, resting on the toe.
2. Hold a medium-heavy weight or barbell in front of the thigh and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor.
3. At the same time, lift the right leg up as you lower the weight, taking the leg up to hip level.
4. Squeeze the glutes of the left leg to pull back up and repeat for 8-16 reps before switching sides.
5. Keep the move slow and controlled and concentrate on keeping your balance at the same time you keep the core braced. If you feel wobbly, keep the back foot on the floor.